Prone Hamstring Curl with Ball Press

Instructions

1. Lie on your stomach with your legs extended behind you.

2. Place a small ball between your heels.

3. Keep your hips resting on the floor and your core lightly engaged.

4. Gently squeeze the ball between your heels to keep it in place.

5. Bend both knees and bring your heels toward your glutes.

6. Keep pressing the ball the whole time as you curl.

7. Lift only as far as you can without losing the ball or shifting your hips.

8. Pause briefly at the top.

9. Slowly lower your legs back down to the starting position.

10. Repeat while maintaining steady pressure into the ball.

Common Compensations

• Do not let the ball slip or fall.

• Do not stop squeezing the ball as you bend the knees.

• Do not lift or rock your hips off the floor.

• Do not arch your low back excessively.

• Do not rush the lowering phase.

• Do not let your knees separate too much during the curl.

Extra Info

• You should feel this mostly in the hamstrings.

• You may also feel the inner thighs working because of the squeeze on the ball.

• Your glutes and core should help keep your pelvis stable against the floor.

• The movement should feel controlled, especially on the way down.

• You should not feel sharp pain in the knees, hamstrings, hips, or low back.